DR. LISA GOODMAN, DC, CCSP, CACCP
As winter rolls in, so do the seasonal sniffles. Colds become more common, and for some, the flu or COVID can quickly follow. As parents, it’s natural to feel concerned about our kids catching these viruses—and perhaps even more so about the impact it could have on the whole family. While we can’t always avoid illness, there are proactive steps we can take to stack the odds in our favor and keep our kids (and ourselves) healthier throughout the cold and flu season. Here’s how to give your family the best chance of staying well this winter.
Check in on Basic Hygiene
1. Wash Hands Frequently: Clean hands with soap and water to prevent germs from reaching the eyes, nose, and mouth. Wash after coming home, before meals, and avoid antibacterial soaps and sanitizers, as they may contain harmful chemicals.
2. Cover Your Cough or Sneeze: Kids should cover their mouth and nose when coughing or sneezing to minimize the spread of germs.
3. Use Tissues for Runny Noses: Encourage kids to blow their noses into tissues, rather than sniffing, to help clear out germs and prevent prolonged illness.
Good Habits to Rest and Recover
1. Get Plenty of Sleep: Kids ages 3-10 need 9-13 hours of sleep each night to support their immune system, with younger kids (like 4-year-olds) needing about 11 hours, and older kids (like 13-year-olds) around 10 hours.
2. Drink Plenty of Water: Encourage your kids to drink water or healthy alternatives like decaffeinated tea or before and after school to stay hydrated, especially when they are active or thirsty.
3. Get Fresh Air and Exercise: Daily physical activity helps boost the immune system by flushing fluids through the body and bringing fresh oxygen to the lungs and sinuses.
4. Limit Sugar: The BIGGIE! During the holidays and beyond, limit refined sugars and snacks, while promoting healthy alternatives to reduce the risk of illness and support overall health. Grapes are an amazing and fun snack.
Should you supplement?
Absolutely, yes. There are 3 supplements that I highly recommend all kids take especially during the winter. These supplements are not available in the foods we eat every day (or not in high enough quantities), are inexpensive and are essential to maintaining health.
1. Probiotics: A healthy gut is key to a strong immune system. Since gut bacteria play a major role in immune function, probiotics are a great supplement to help prevent illness.
2. Vitamin D: In winter, with less sun exposure, many people are Vitamin D deficient. Vitamin D is crucial for immune health, and the typical 400 IU per day is often too low. Consult your doctor or chiropractor for proper dosing recommendations.
3. Vitamin C: Essential for immune function, a delicious chewable Vitamin C is a great way to start the morning for the whole family. We love the Ultra Potent C from Metagenics.
Chiropractic Adjustments
Chiropractic care is effective not only for pain relief but also for boosting the immune system. Many people of all ages get adjusted at the first sign of a cold to prevent it from worsening. In addition to boosting the immune system, did you know that chiropractic adjustments are amazing for Ear Infections? Chiropractic adjustments can help resolve and prevent ear infections, which often develop alongside colds. Adjustments help to improve drainage quickly due to the interconnected pathways between the ears, nose, and throat.
By taking proactive steps like maintaining good hygiene, getting plenty of rest, staying hydrated, and supporting your child’s health with the right supplements and chiropractic care, you can help strengthen their immune system and reduce the risk of illness this winter. With a little extra attention to these simple practices, you can keep your family feeling their best through the colder months and beyond. Stay healthy, and don’t let the season get the best of you!
Washington Park Chiropractic is the only practice in Denver, Colorado specializing in Sports Chiropractic, Prenatal Chiropractic and Pediatric Chiropractic. Our Doctors are expert certified and trained in Sports, Pediatrics and Prenatal Care including massage, acupuncture, Webster Technique, Graston Technique, Laser, K-Laser, Kinesiology Tape, RockTape and Normatec.